- Start in a plank position. 
- alternate reaching your arms up to the sky landing in a side plank

Elbow side plank crunches

Start out in a low plank, push yourself up into a high plank, then come back down and repeat

Low plank to high plank

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Stay in a high plank position
- put a small band around both toes 
- alternate driving your knees to the outside of your elbows

Plank knee drives (banded)

While in a low plank position, alternate trying to get either hip to ALMOST touch the floor! Alternate sides :)

Rainbow plank

Abs abs abs

Complete 3 stationary pulse lunges 
-place your hand on the floor in front of you 
- hop and switch feet 3x so they’re alternating
- stand up and complete 3 pulse lunges before doing the other side again

3 pulse lunges 3 mountain jumps

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Keeping your back flat against the ground- alternate lowering your heels until they’re slightly off the ground

Modified deadbugs

Cardio is Hardio

CARDIO & ABS  W1/ D4

Can you initiate the timer when starting the exercise?

Marika

Omg that was a great first workout! I love that it was 30 minutes. For me, this is the perfect length of time bc of my busy schedule. Also, I didn’t realize I needed the long band so I improvised with the leg bands. I’ll make a note to bring the long band on my next trip! 🙌🏾

CARDIO & ABS W1/ D4

More workouts from Emily Samuel